CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Front Squat (see below)

3 @ 75%

1 @ 80%

3 @ 75%

1 @ 83%

5 @ 75%

1 @ 85%

Metcon

Metcon (Time)

For time:

3-6-9-12-15-18

HSPU

18-15-12-9-6-3

DL (185/135)